Many things can help your knee pain and we will discuss the most effective self care options in this series of blog posts


Good strength and motor control are vital for the knee. Start with 1 set of 10 reps and progress to 3 sets of 10. These exercises are basic, but important if you have knee pain or swelling in your knee. If you can easily do 3 sets of 10 reps, you are ready to progress to more resistive exercises.

Straight Leg Raise
While lying on your back, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted on the ground.
Hip abduction
While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Keep your leg in-line with your body
Hamstring curl
While standing, bend your knee so that your heel moves towards your buttock. Lower back down until first contact with floor and repeat. Keep knees in-line with one another.
Wall Supported Squats
Start by standing up and leaning your low back up against an exercise ball on a wall. Your feet should be spread apart about shoulder width apart.
Next, slowly bend your knees and lower your buttocks towards the floor

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